DEVELOPING diabetes is the start of a lifelong battle to regain your health.
In Malaysia, diabetes remains an easily acquired disease thanks to our penchant for food and easy accessibility to meals 24 hours a day.
The 2019 National Health and Morbidity Survey (NHMS 2019) highlighted that the prevalence of type 2 diabetes in those aged 18 and above has increased to 18.3 per cent from 13.4 per cent in 2015.
In fact, 1 in 5 Malayians has diabetes and half of them are undiagnosed.
Sunway Medical Centre Velocity consultant endocrinologist, Dr Lim Kim Piow says among these diabetic patients, 89.9 per cent of young adults aged 18 to 29, and 72.6 per cent of adults aged 30 to 39, do not even know they have diabetes.
"It is an alarming situation as most diabetic patients have mild and indolent symptoms or are asymptomatic at the early stage of the disease."
If we look into prediabetes statistics in NHMS 2019, it is even more shocking he adds as 23.6 per cent of Malaysians have prediabetes and if added together, it means nearly half or 41.9 per cent of Malaysians live with dysglycemia (abnormal glucose level).
Early screening and treatment are crucial in preventing or managing type 2 diabetes.
Dr Lim points out that early screening is especially important for people who have a strong family history of diabetes or are obese or overweight, and women with a history of gestational diabetes mellitus or polycystic ovarian syndrome with a history of hypertension or dyslipidemia.
"Patients might lose the golden period of treatment if they are diagnosed later. Early effective treatment will exert a legacy effect in the patient and therefore can retard the progression of complications."
Food choices, increased physical activity and weight loss can help prevent type 2 diabetes.
Dr Lim explains that genetics and environmental factors including unhealthy eating habits and a sedentary lifestyle are the causes of type 2 diabetes.
"In a country where food is aplenty, indulgence is the norm. Malaysians should be aware of the food they consume, and remember that a healthy lifestyle remains essential for preventing or managing diabetes."
One can prevent diabetes by practising healthy lifestyle habits, even if one has a history of diabetes in the family he adds.
If you have already been diagnosed with diabetes, a healthy lifestyle is also essential to control your sugar level. If you are prediabetic, lifestyle changes can slow down the progression to diabetes.
PREVENTING DIABETES
Here are some simple tips to keep the disease at bay:
Adopt a diabetic diet
Having a proper diabetic diet simply means eating healthy food in moderate amounts and sticking to regular mealtimes. The meal plan should be rich in nutrients and low in fat and calories.
The focus should be on fruits, vegetables and whole grains. A diabetic diet is the best meal plan for everyone.
Be physically active
Thirty minutes of exercise a day keeps the doctor away. Make the effort to do 30-60 minutes of moderate physical activity such as walking, swimming or riding a bike.
One should avoid being sedentary for long periods. Try to get up every 30 minutes and move around for at least a few minutes.
Maintain a healthy weight
If you are overweight or obese, losing 5 to 10 per cent of your body weight can reduce the risk of diabetes. You can maintain a healthy weight through healthy eating and regular exercise.